floFOCUS
09.01.26
Pump & Sweat
25-min
strict press: 4×2 @90%
bench press: 3×8 55-60%
Accessory : 2-3 rounds:
- 8 db seated oh press
- 8-10 strict pull up or trx row
- 10 seat bicep curl
- 12 seated bent over fly
for time: (16-min)
21-15-9
- cal bike
- db bench press
- burpee pull up
08.31.26
Total Body
30-min
back squat: 4×2 @90%
Accessory — 3 rounds:
- 6 each DB step-up
- 8 trx hamsting curl
- 30-sec each side plank
10-min amrap
- 3 squat cleans or front squat
- 50 doubles
- 7 t2b
floLEVELs:
- level 1 (115/75)
- level 2 (135/95)
- level 3 (155/105)
08.30.26
HYROX
40-min amrap w/partner
4 rounds
- p1: max cal ski
- p2: 2 sled pushes
4 rounds
- p1: max wb sit ups
- p2: 400m run
4 rounds
- p1: max farmers carry
- p2: 20 burpees
4 rounds
- p1: max cal bike
- p2: 20 total sandbag lunges
08.29.26
Relay (running clock)
40-min w/partner
00:00-12:00
- 10 heavy wall balls
- 8 hang power cleans
- 6 burpees over
14:00-26:00
- 9 pull ups
- 12/10 cal bike
- 15 push ups
28:00-40:00
- 200m run
- 20 kb swing
- 250m row
floLEVELs:
- level 1: (75/55)
- level 2: (95/65)
- level 3: (115/75)
08.28.26
Pull
25-min
5×3 deadlift @85%
Accessory: 2-3 rounds:
- 6-8 tempo rdl
- 8 heavy db hip thrust
- 10 total gorilla row
e2mom: (4 rounds)
- 1 sled rope pull/push back + 10 t2b + 15 kb sdhp
- 12 total db hang snatch + 24 slam balls
optional cash-out: (3 rounds)
- 12 total db bicep curls
- 15 db oh tricep ext.
08.27.26
HYROX
20-min amrap
- 400m Run
- 20/16 Cal Bike
- 30 Walking Lunges
- 20 DB Push Press
- 10 Burpee Box Jump Overs
8-min amrap
- 15/12 cal row/ski
- 200ft farmers carry
- 10 anchored leg lifts
8-min amrap
- 200m run
- 20 sit ups
- 10 total plank shoulder tap
*2-min rest between amraps